Wellness Wednesday

Dietary and Nutritional Advice You Never Knew You Needed

When you think of healthy eating, what should come to your mind are a stabilized mood, improved health, an energy boost, and an overall feeling of greatness. It is easy to feel conflicted about all the overwhelming diet and nutrition information and advice out there. Each expert has his or her own perspective on which foods are healthier and which foods we should and should not eat. Below you will find useful dietary and nutritional advice to help you avoid the confusion of looking through different diets to find the one suited to your needs.

A healthy diet includes a variety of foods rich in the required nutrients such as minerals and vitamins. This variety could include:

–    dairy products or dairy free products

–    Low-salt foods or use salt in food sparingly

–    Legumes, vegetables, fruit, cereals, and bread

–    Eating fewer foods with added sugars

–    Lots of water

–    Foods low in saturated fat and high in polyunsaturated or monounsaturated fats

Breakfast and snacking

Eating a healthy breakfast increases your likelihood of attaining a healthier weight and increases your productivity throughout the day. Eating a healthy breakfast is important in jump-starting the body’s metabolism. It is also recommended that you eat healthy small meals between the 3 main meals to maintain elevated energy level all through the day.


Physical activity

It is important to strike a balance between healthy food intake and adequate physical activity or exercise to maintain a healthy body weight or muscle strength if these are some of your goals. Every day, you should aim for 30 minutes of a moderately intense physical activity at least. This could be walking or otherwise.


Drinking or eating energy-dense foods

The total amount of high-kilojoule foods consumed might be as essential as the total quantity of fat consumed in your diet. To lower the density of energy intake you will need to increase plant based foods in your diet such as vegetables, fruits, cereals, and whole grain bread. They will provide your body with crucial nutrients it needs, decrease your dietary fat quantities, and help you feel full. You should also limit your intake of energy drinks, fruit juice, soft drinks, cordials, and sports drinks.

Drink 6-8 glasses of water daily.


Foods rich in iron and calcium

Iron transports oxygen throughout the body and is particularly essential for athletes, vegetarians, girls, and women to decrease the chances of anaemia. Calcium is essential for improved bone health, particularly for girls, women, and infants.

Alcohol intake

Alcohol should be taken in moderation given that it is rich in energy if need be. Women are advised to take less than a single standard drink daily while men are advised to take less than two. A standard drink is 30 ml spirits, 100 ml wine, or 375 ml beer (mid-strength). Breastfeeding or pregnant women are advised not to drink at all while children should never be given alcohol at all.

Portion sizes

When serving your meals, use smaller bowls or plates to trick the brain into thinking the portions are larger. This way you will feel more satisfied at the end of the meal and if not you can top up on leafy greens or finish up with some fruit. Reduce the portions of unhealthy foods you eat instead of eliminating them from your diet to reduce cravings.

On a diet

Clean Eating

I do hope you found this helpful

Stay Healthy and Happy